The best foods to start your day

Starting your day with protein is generally a very good idea, especially if you’re trying to lose weight. Here’s why:

Benefits of Eating Protein in the Morning:

1. Improved Satiety & Appetite Control

Protein helps you feel full longer, which can reduce cravings and overeating later in the day.

2. Better Blood Sugar Stability

Eating protein early can help balance blood sugar levels, especially if paired with fat and complex carbs, reducing energy crashes and sugar cravings.

3. Muscle Maintenance & Growth

If you work out or are trying to maintain/build muscle, starting your day with protein supports muscle repair and synthesis.

4. Boosted Metabolism

Protein has a higher thermic effect (your body burns more calories digesting it) than fats or carbs, slightly boosting your metabolism.

5. Improved Cognitive Function

Amino acids from protein support neurotransmitter production, helping with focus, alertness, and mental clarity.

Examples of Good Morning Protein Sources:

• Eggs 

• Greek yogurt or cottage cheese

• Protein smoothie (including whey, pea, or other protein powders)

• Nut butter with Ezekiel toast

• Turkey or chicken slices

• Bob’s Red Mill oats muesli

Pro Tip:

Aim for 25-40 grams of protein at breakfast depending on your activity level and goals.